Self-worth is a fundamental aspect of our psychological health, influencing how we perceive and interact with the world around us. It refers to the intrinsic value and respect we hold for ourselves, independent of external achievements or validations. Building and maintaining a healthy sense of self-worth is crucial for overall well-being and personal growth.

Self-worth encompasses self-esteem and self-respect, forming the foundation of our identity and emotional resilience. It involves recognizing our inherent value as individuals, irrespective of our flaws, mistakes or societal judgments. Unlike self-esteem, which can fluctuate based on external factors, self-worth remains stable and resilient.

Factors Influencing Self-Worth:
• Childhood Experiences: Early interactions with caregivers and peers shape our beliefs about ourselves and our worthiness.
• Social Comparisons: Constantly comparing ourselves to others can either enhance or diminish our self-worth, depending on the context and our mindset.
• Achievements and Failures: Successes can bolster self-worth temporarily, while failures may challenge it. However, true self-worth transcends these external outcomes.

Developing a healthy sense of self-worth is a gradual process that involves:
• Self-Compassion: Treating oneself with kindness and understanding, especially in times of failure or adversity, fosters resilience and self-acceptance.
• Setting Boundaries: Knowing and asserting one’s needs and limits promotes self-respect and prevents others from undermining our sense of worth.
• Mindfulness: Being present in the moment without judgment allows us to observe our thoughts and feelings objectively, reducing self-criticism.

The Impact of Low Self-Worth
Low self-worth can lead to various psychological issues, including anxiety, depression and relationship difficulties. It may manifest as perfectionism, people-pleasing behaviours or avoiding challenges that could potentially threaten one’s fragile self-image.

Cultivating Self-Worth Daily
To cultivate and maintain healthy self-worth, consider integrating these practices into your daily life:
• Affirmations: Positive self-talk and affirmations can reframe negative beliefs and reinforce a positive self-image.
• Gratitude: Reflecting on personal strengths and achievements fosters appreciation for oneself and enhances self-worth.
• Seeking Support: Surrounding oneself with supportive individuals who value and respect us can reinforce feelings of worthiness.

Self-worth is an essential aspect of psychological well-being, influencing how we navigate life’s challenges and opportunities. By nurturing a positive and resilient sense of self-worth, we empower ourselves to pursue our goals authentically and embrace our uniqueness without fear of judgment or rejection.

Remember, true self-worth comes from within and does not depend on external validation. Embrace your worthiness, celebrate your strengths and continue to grow into the best version of yourself.

Postpartum depression (PPD) is a complex and often misunderstood mental health condition that affects countless women after childbirth. While the arrival of a baby is a joyful occasion, many mothers experience emotional challenges that can interfere with their ability to care for themselves and their newborns. In this article, we’ll explore the signs, causes and treatments for postpartum depression and how to seek support for recovery.

Postpartum depression goes beyond the “baby blues,” which are common feelings of sadness or mood swings experienced by up to 80% of new mothers. PPD is a more severe form of depression that persists longer and requires professional attention. It can occur within the first few weeks after childbirth, but for some women, symptoms may appear months later.

Signs and Symptoms of Postpartum Depression
Recognizing the symptoms of postpartum depression is the first step toward healing. Common signs include:
• Persistent sadness or hopelessness
• Difficulty bonding with the baby
• Loss of interest in activities once enjoyed
• Fatigue and lack of energy
• Changes in appetite or sleep patterns
• Feelings of guilt, worthlessness or inadequacy as a mother
• Anxiety or panic attacks
• Thoughts of self-harm or harming the baby

If you or someone you know is experiencing these symptoms, it’s crucial to seek help immediately. Early intervention can significantly improve recovery outcomes.

What Causes Postpartum Depression?
Postpartum depression results from a combination of biological, emotional, and lifestyle factors. Some of the main causes include:
• Hormonal Changes: After childbirth, levels of estrogen and progesterone drop significantly, potentially triggering mood swings and depressive episodes.
• Sleep Deprivation: Adjusting to a newborn’s sleep schedule can lead to chronic fatigue, which affects emotional well-being.
• History of Mental Health Conditions: Women with a history of anxiety, depression or previous PPD are at higher risk.
• Lack of Support: A weak support system from family or partners can contribute to feelings of isolation and stress.
• Traumatic Birth Experiences: A difficult labour or unexpected complications can leave lasting emotional scars.

Treatment Options for Postpartum Depression
Effective treatment for PPD often involves a combination of approaches tailored to the individual. Some common treatments include:
• Support Groups: Connecting with other mothers who have experienced postpartum depression can provide comfort and reduce feelings of isolation.
• Self-Care Practices: Regular exercise, a balanced diet and prioritizing sleep can improve overall mental health.
• Partner and Family Support: Encouraging open communication and sharing responsibilities can significantly ease the burden on new mothers.
• Therapy: Cognitive-behavioural therapy (CBT) and talk therapy can help new mothers identify negative thought patterns and develop healthier coping strategies.

Mothers with PPD often experience irrational or distorted thoughts, such as:
• “I’m a terrible mother.”
• “I’ll never feel normal again.”
• “I’m failing my baby.”
CBT helps mothers identify these unhelpful thoughts, understand their impact and replace them with healthier, more realistic beliefs. For example, “I’m learning as I go and it’s okay to ask for help” can replace self-critical thoughts.

Many women with PPD struggle with anxiety, worrying excessively about their baby’s well-being or their own ability to parent. CBT teaches techniques such as thought restructuring, where mothers examine the evidence behind their fears and learn to challenge irrational worries.

A common symptom of PPD is withdrawal and avoidance of activities that once brought joy. CBT incorporates behavioural activation, encouraging mothers to engage in meaningful activities, even when they don’t feel motivated. Small steps like taking a walk, meeting a friend or practicing self-care can improve mood over time.

Mothers with PPD may feel overwhelmed by daily challenges, from managing the baby’s schedule to handling household responsibilities. CBT equips them with practical problem-solving skills, enabling them to break tasks into manageable steps and reduce feelings of helplessness.

New mothers often hold themselves to unrealistic standards, leading to guilt and feelings of inadequacy. CBT helps them recognize the impact of perfectionism, set realistic expectations and develop self-compassion.

How to Support Someone with Postpartum Depression
If someone you know is struggling with postpartum depression, your support can make a difference. Here are a few ways to help:
• Offer to help with household tasks or babysit to give the mother time to rest.
• Be patient and listen without judgment.
• Encourage her to seek professional help if symptoms persist or worsen.

When to Seek Professional Help
While postpartum depression is common, it’s essential to recognize when it goes beyond normal adjustment challenges. If a mother has thoughts of self-harm, harming her baby, or is unable to care for herself or her child, seek immediate professional intervention.

Postpartum depression is a serious but treatable condition. By understanding its symptoms, causes and treatment options, mothers and their loved ones can take proactive steps toward recovery. Remember, seeking help is not a sign of weakness but an act of strength. With proper support, new mothers can navigate this challenging time and embrace the joys of parenthood with confidence.

The fear of failure is a deeply rooted psychological experience that affects individuals across all walks of life. Whether it’s the fear of underperforming at work, disappointing loved ones or not living up to personal expectations, this fear can become a significant barrier to success. Understanding and overcoming the fear of failure is essential for personal growth, resilience and achieving one's full potential.

What is the Fear of Failure?
At its core, the fear of failure is the anticipation of negative consequences associated with not meeting a desired goal. Psychologists often link this fear to early experiences, societal pressures and personal insecurities. For some, failure is seen as a reflection of their worth, which can lead to self-doubt and avoidance of challenges.
While it’s natural to feel apprehensive about potential setbacks, the fear of failure becomes problematic when it prevents individuals from taking risks, trying new things or pursuing meaningful opportunities.

Signs You May Be Struggling with the Fear of Failure
The fear of failure often manifests in subtle but impactful ways. Common signs include:
• Procrastination: Avoiding tasks due to a fear of not performing well.
• Perfectionism: Setting unrealistically high standards to avoid making mistakes.
• Self-sabotage: Deliberately undermining efforts to avoid potential failure.
• Overthinking: Constantly second-guessing decisions and actions.
• Avoidance: Steering clear of situations that might challenge your abilities.

The Psychology Behind Fear of Failure
The fear of failure is often tied to the brain's threat response. When we perceive a task or situation as risky, the brain triggers a fight-or-flight response. This reaction can result in heightened anxiety, self-doubt and an urge to escape the perceived threat.
Additionally, cultural and social factors play a role. In environments where success is celebrated and failure is stigmatized, individuals may feel immense pressure to succeed at all costs. This creates a cycle where the fear of failure becomes a self-fulfilling prophecy, as the fear itself hinders performance.

How to Overcome the Fear of Failure
The good news is that the fear of failure can be managed with intentional strategies and mindset shifts. Here are some actionable steps:
• Redefine Failure
Instead of viewing failure as a reflection of your worth, see it as an opportunity to learn and grow. Mistakes are an inevitable part of any journey and often provide valuable insights.
• Set Realistic Goals
Break large tasks into smaller, manageable steps. Setting achievable goals reduces the pressure to perform perfectly and builds confidence as you make progress.
• Practice Self-Compassion
Be kind to yourself when setbacks occur. Acknowledge your efforts, forgive yourself for mistakes and focus on moving forward rather than dwelling on the past.
• Shift Your Focus
Concentrate on the process rather than the outcome. When you focus on learning, effort, and improvement, the fear of failure becomes less overwhelming.
• Visualize Success
Use positive visualization techniques to imagine yourself succeeding in challenging situations. This practice can help rewire your brain and build resilience.
• Seek Support
Talk to a trusted friend, mentor or therapist about your fears. Sharing your concerns can provide perspective and help you develop effective coping strategies.

The Growth Mindset and the Fear of Failure
Adopting a growth mindset—a belief that abilities and intelligence can be developed through effort—can be transformative. With a growth mindset, failure is not seen as a fixed outcome but as a stepping stone toward mastery. This perspective encourages experimentation, persistence and resilience, allowing individuals to embrace challenges without fear.

The fear of failure is a natural part of the human experience, but it doesn’t have to hold you back. By reframing your perception of failure, practicing self-compassion and focusing on growth, you can unlock your potential and turn setbacks into opportunities. Remember, every successful person has faced failure along the way—what sets them apart is their ability to learn, adapt and keep moving forward.

By implementing these strategies, you can transform your fear of failure into a catalyst for growth and success. Start today—your best self is waiting.

In today’s competitive world, academic performance has become a top priority for students and their families. While education is crucial for personal and professional growth, the excessive focus on grades and achievements often comes at a cost—mental health. This blog explores how academic pressure negatively affects students' mental well-being, the common challenges they face, and strategies to address these issues.

Academic success is frequently associated with self-worth and future opportunities, leading students to feel immense pressure to excel. When performance becomes the sole measure of value, it can harm their mental health in various ways. Research has shown that prolonged academic stress can lead to issues such as anxiety, depression, and burnout, leaving students emotionally and physically drained.

Negative Effects of Academic Pressure on Mental Health
1. Increased Anxiety and Stress
Students often experience intense stress due to high expectations from parents, teachers, and peers. Deadlines, exams, and competitive environments can trigger chronic anxiety, leading to sleep disturbances, headaches and difficulty concentrating.

2. Risk of Depression
Constantly striving for perfection can lead to feelings of inadequacy when goals aren’t met. Students may internalize their perceived failures, resulting in low self-esteem and in severe cases, depression.

3. Burnout
The relentless cycle of studying, exams and assignments can leave students feeling emotionally and physically exhausted. Burnout often manifests as a lack of motivation, irritability and a sense of hopelessness.

4. Unhealthy Coping Mechanisms
In an attempt to manage stress, some students resort to unhealthy coping methods such as substance use, overeating or excessive screen time. These behaviours can exacerbate mental health challenges rather than alleviate them.

While academic success is important, maintaining a balance between performance and mental health is crucial. Here are some strategies to help:

1. Encourage Open Communication
Parents, teachers, and mentors should foster an environment where students feel comfortable expressing their struggles. Open dialogue reduces the stigma around mental health and helps students seek support when needed.

2. Set Realistic Expectations
Encouraging students to aim high is important, but it’s equally vital to set achievable goals. Unrealistic expectations can lead to unnecessary stress and disappointment.

3. Promote Time Management Skills
Teaching students how to prioritize tasks, create schedules, and break assignments into smaller steps can reduce last-minute stress and improve productivity.

4. Incorporate Relaxation Techniques
Techniques such as mindfulness, meditation and yoga can help students manage stress effectively. These practices promote emotional well-being and enhance focus.

5. Seek Professional Help
If academic stress leads to severe mental health challenges, such as anxiety disorders or depression, seeking professional support from counsellors or psychologists is crucial. Early intervention can prevent long-term consequences.

Therapy bookings: www.unanapsych.co.za or 0716854902

Anxiety is a normal part of life, but when it persists or worsens, it can get in the way of daily activities and health.
Fortunately, there are a variety of treatments available that can help manage and even eliminate the symptoms associated with anxiety. 
 
When it comes to the treatment of anxiety, Cognitive-behavioural therapy (CBT) is one of the most effective methods
available. CBT focuses on changing the behaviours and thought processes that are associated with anxiety, such as
negative self-talk and avoidance behaviours. Rather than simply addressing the symptoms of anxiety, CBT helps the
individual to focus on changing the underlying cause of the anxiety. This can be done through exposure therapy,
relaxation techniques as well as communication and problem-solving trainings. 
 
Medication can also be used to help manage the symptoms of anxiety. The most common type of medication used to 
treat anxiety is the selective serotonin reuptake inhibitor (SSRI). SSRIs act on the neurotransmitter serotonin, which 
is involved in the regulation of mood and emotions. The medication can help reduce the feelings of anxiety, as well as 
the physical symptoms that may be associated with anxiety, such as panic attacks. 
 
Other treatments for anxiety include lifestyle changes, such as getting enough sleep, reducing stress, and expressing
emotions. Exercise is especially helpful for people with anxiety, as it promotes relaxation and boosts dopamine and
serotonin levels. Mindfulness-based practices, such as yoga, meditation, and breathing exercises, can also help manage 
anxiety symptoms. 
 
The key to alleviating anxiety is to identify the source of the anxiety and develop a treatment plan that is tailored to the
individual. Some people may find relief from a combination of treatments, such as medication, CBT, and lifestyle changes, while others may find relief from a single method. 
 
Practical tips to manage anxiety: 

1. Know your triggers - Identifying and avoiding the things that trigger your anxiety can help to reduce its effects. Everyone’s anxiety triggers are different, so it is important to figure out what they are for you. 
2. Engage in activities that reduce stress - Exercise, yoga, listening to music or doing something creative are examples of activities that can help to reduce stress.  Doing something that you enjoy that will distract you from the anxiety. 
3. Practice mindfulness - Mindfulness includes activities that bring your attention to the present, such as meditating, deep breathing or walking. By being mindful of the present moment, it can help reduce anxiety. 
4. Connect with others - Talking with loved ones is a great way to destress. Having a support system and someone to talk to can make difference when it comes to managing anxiety. 
5. Seek professional help - If your anxiety becomes too overwhelming, seeking professional help can be beneficial.  A psychologist can provide useful advice on how to manage and cope with anxiety.  

Managing anxiety can be difficult, however, it is possible to successfully manage this condition with the right approach. It is important to identify triggers and take steps to reduce stress, practice mindfulness and seek professional help if
necessary. If you are concerned about your anxiety, talk to a doctor or a psychologist to get the required support.

Bookings for therapy can be made on the following link: www.unanapsychologist.com

Finding a psychologist can be a daunting task. However, knowing that the person who you are trusting with your emotional wellbeing is qualified, experienced and trustworthy is imperative. A search for the term “psychologist near me’’ will probably yield a number of results. With so many options it is difficult to know where to start.

The first step in locating a psychologist near you should be to ask your general practitioner who may have a list of recommended psychologists. Alternatively, you may want to consider family, friends or colleagues who have had positive experiences with particular psychologists. You could also search for psychologists online. However, in addition to the search ‘’psychologist near me’’ or ‘’therapist near me’’ you may also want to consider more specific search terms such as ‘’anxiety therapist near me’’ or ‘’depression psychologist near me’’. This will help to narrow down the search results.

Once you have identified a list of potential psychologists there are certain aspects to consider in making your final decision. Firstly, consider credentials and enquire about their experience. Most countries have a health professionals board with which mental health professionals must be registered. It is wise to cross-check an individual’s credentials on the health professional board online database. The health professional’s database in South Africa can be accessed on the following link: Search - HPCSA . Also consider if you require the services of a counsellor or a psychologist. A psychologist is trained, on a Master’s Degree level, to treat mental health conditions. In South Africa, there are various types of psychologists such as “Clinical Psychologists”, ‘’Counselling Psychologists’’ and ‘’Educational Psychologists’’. Determine the type of assistance that you require before searching for the appropriate category. Thirdly, assess your level of comfort in opening up to your therapist. Do you feel comfortable to speak openly without judgement? Finally, consider if the psychologist uses evidence-based techniques. All these aspects are important to consider when finding an effective psychologist.

Finding a psychologist who is the right fit for you is a process that can take time; be patient and keep your options open. The search for a psychologist is an important task in successful therapy. Ultimately, you should take the time to research and select a psychologist or counsellor who is right for you.
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Therapy bookings:
Email: [email protected]
Website: www.unanapsychologist.com
Phone: 071 685 4902

Depression is a debilitating mental health condition, typically resulting in feelings of hopelessness and helplessness. One of the first steps in addressing depression is recognizing the signs and symptoms.

People struggling with depression experience a range of psychological and physical symptoms including loss of interest in activities, social withdrawal, feelings of worthlessness and difficulty concentrating. Symptoms may also be accompanied by changes in eating and sleeping patterns as well as self-harm and/or suicide attempts.

The stigma associated with mental health often deters people from seeking professional help. Depression is, however, a treatable condition.  Treatment strategies typically includes a combination of medication, psychotherapy and lifestyle changes.

Research has found that antidepressant medications play an important role in the management of depressive symptoms. Antidepressant medications are the most commonly used treatment for depression. These medications work by altering the levels of chemicals in the brain, such as serotonin, norepinephrine, and dopamine.
It is important to note that medications can cause serious side effects and must be closely monitored by the treating medical professional. Antidepressant medications are just one part of treating depression. Professional psychotherapy can often be very effective in reducing or eliminating depressive symptoms.

Professional psychotherapy, commonly known as 'talk therapy', involves creating a non-judgmental and safe environment in which the individual can explore his or her inner thoughts and feelings. The therapist might help the individual to recognize and address destructive thought patterns, explore triggers and find root causes to their depression, develop new coping strategies, and identify lifestyle changes.

The first consideration in lifestyle changes is often the inclusion of exercise. Excersise is known to release endorphins which has a positive impact on mood. It is thus helpful to find enjoyable physical activities such as swimming, cycling, hiking or walking to include into a routine. Another lifestyle change to consider is the inclusion of pleasurable of meaningful activities into the daily schedule. Doing something enjoyable can aid in distracting from negative thoughts and provide a sense of pleasure or accomplishment. Finally,  having social support and engaging in social interactions is useful in combatting feelings of loneliness and isolation.

Should you or someone you know be struggling with depression, reach out for professional assistance. Treatment is available to address the symptoms thereby allowing for a productive and fulfilling life. Psychotherapy bookings are available on the following link: https://calendly.com/ushmitanana

Nothing seemed more important in that moment. The rest of the world, as she knew it, faded into the background. ‘Just one more’ she reasoned. Disengaging from the noisy clutter of well-intentioned warnings, she succumbed to the urge and stared directly into the face of addiction.

Compulsive shopping, eating, gambling, pornography, drugs and alcohol are just a sample of the many faces of addiction. Addiction has been known to traverse boundaries of gender, ethnicity and social class. Its devastating impact on the individual and on society in general sparked an interest in the identification of related risk factors. Studies have since found an association between negative early life experiences and addictive personalities.

Research findings suggest that individuals who experience difficult or challenging childhoods do not internalize the ability to regulate emotion. In other words, having been exposed to invalidating environments, these individuals have not had the opportunity to have their feelings understood and contained by a nurturing caregiver. As a result, their own capacity to self-soothe becomes compromised. Furthermore, they also learn to believe that emotional support will not be readily available when needed and thus resort to suppressing their emotions. During stressful periods in life, these individuals find it difficult to tolerate intense emotion and tend to seek temporary relief in the form of food, drugs, alcohol, sex, gambling, etc.
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In the context of a supportive therapeutic environment, individuals can safely navigate the treacherous waters of their pasts and begin to uncover and express previously hidden emotions. Furthermore, they can also gain insight into the reasons that made it necessary for them to rely on self-defeating coping mechanisms. In so doing, individuals develop self-compassion and fundamentally change the way in which they relate to themselves and to others thereby liberating themselves from the grip of addiction.
 
References
Shaghaghy, F., Saffarinia, M., Iranpoor, M., & Soltnynejad. A. (2011). The relationship of early maladaptive schemas, attributional styles and learnt helplessness among addicted and non-addicted men. Addiction & Health, 3(1), 45-52

Choosing a suitable career is one of the most important decisions made in young adulthood. It is a decision which has far-reaching consequences in terms of job satisfaction, future employability and quality of life. Given the significance of this decision, it can be experienced as a stressful and daunting event for both school children and parents alike.

Psychometric testing, in the form of a career assessment, can help to improve self-understanding and to alleviate some of the anxiety associated with having to make a lifelong career decision. The assessment process is holistic in that it includes an evaluation of the individual’s skill-sets, interests, values and personality traits. Standardized tests are administered in order to evaluate each area of functioning and results are integrated to inform career recommendations.  Assessment results provide an indication of the match between individuals’ profiles and various working environments.

As indicated above, accurate self-understanding is considered to be a key component in the career decision-making process. Useful questions in career counselling include the following:

• What are my strengths, skills, and talents?
• What type of work environment would I prefer?
• What comes easily to me that others tend to struggle with?
• Would I prefer to work with objects and machinery or with people?
• What are my values and motivating factors?
• How important is creativity and spontaneity in my ideal job role?
• Would I prefer a role which provides a constant challenge or would I prefer one which can be easily mastered?

In addition to self-exploration, career decision-making typically includes an evaluation of potential job markets. An awareness of the professions which are in demand and the fields which are saturated is crucial in being able to make informed career decisions. Furthermore, job requirement and employment opportunity research within the context of foreign markets can also useful. Incorporating such information into the career decision-making process is likely to improve one’s chances of being able to participate in the global economy.

Research on the importance of engaging in a ‘professionally and personally satisfying career’ has gained prominence in recent years. Apart from enhanced life satisfaction, findings suggest that career fulfilment also contributes to improved work performance. Similarly, the converse is noted in that job stress is associated with symptoms of anxiety and depression. As such, the development of a fulfilling career can be considered to be an important factor not only in realizing one’s full potential but also in maintaining one’s mental well-being.

Considering the long-term implications of choosing a particular career, there is no doubt that one’s decision should be carefully thought through. A career assessment can thus be viewed as an investment in one’s future. For further information on career assessments or subject choice assessments please contact Ushmita Nana (Counselling Psychologist) on 0716854902. Alternatively, bookings can be made via the following email: [email protected]

References
1. Shmailan, A. (2016). The relationship between job satisfaction, job performance and employee engagement: An explorative study. Issues in Business Management and Economics, 4(1), 1-8   

Anger management seems to be a common reason for clients seeking therapy. Perhaps you too are fighting a battle with anger.  Anger may sometimes ‘win’ resulting in hurtful things being said or done, only to be regretted at a later stage.  
 
Commonly referred to as a secondary emotion, anger serves to protect one against having to experience a primary emotion. It can be understood as an iceberg - the tip is generally visible from the ocean surface but a large portion of the iceberg goes unnoticed beneath the ocean line. The expression of anger, like the tip of the iceberg, is readily available for all to experience and to recognize. Beneath the anger, however, there exists a myriad of emotions which remains unexpressed and avoided. Fear, sadness, worry, hurt, shame, rejection, and disappointment are but a few of the many unbearable emotions which are often relegated to the underworld. These emotions are not only avoided but are also re-packaged and presented as anger.
 
For example, Sandy indicated that she experienced difficulty in being able to control her anger in the presence of her terminally ill mother. She spoke about being ‘short-tempered’ and ‘irritable’. Sandy explained that she had always shared a close relationship with her mother and could therefore not understand her behaviour, especially in her mother’s time of need. Sandy slowly uncovered and explored the emotions beneath her anger and soon began to recognize a sense of fear. Sandy was terrified at the thought of losing her mother. However, having been raised to view fear as a sign of weakness, Sandy had repackaged her fear and instead presented it as anger. With this increased insight, Sandy hesitantly allowed herself to begin to experience and to share her vulnerability and through this process she was able to reconnect with her mother. 
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One’s ability to recognize anger as a protective emotion can open new avenues for understanding oneself and for communicating with others. Constantly being curious about the primary emotion being defended against, will enable one to view potentially volatile situations from alternative perspectives. Defensiveness can be replaced with empathy and attack can be exchanged for compassion.

I sat captivated in the moment as the sun set against the calm waters…cushioned in the comfort of the white sand, I surrendered to the serenity of the moment. Completely in awe, I merged and become one with the elements of nature – such is the Power of the Present.

The splendour of the current moment seems to have been lost in modern day society as we plod through life constantly worrying about the past or anticipating the future. Rarely do we pause to acknowledge and appreciate the present. Evidence of this can be found in our daily lives. How often have you tuned into your favourite radio station only to realize a while later that your mind is pre-occupied elsewhere? Perhaps you have noticed that instead of focussing on a particular television programme your thoughts have drifted to an earlier conversation. During a meeting or a lecture, you may find yourself thinking about other tasks which need to be completed. In today’s world, we are constantly focussed on our pasts, on our futures, on our worries, on our thoughts - the list is endless. Sadly, our minds seem to be everywhere but in the present moment.

Without conscious awareness, our minds tend to drift to numerous thoughts including those related to emotionally laden topics which involve anger, self-pity, stress, worry, depression, etc. The more we allow ourselves to indulge in these thoughts, the more we fuel negative emotion which increases emotional distress. By intentionally re-directing our attention away from such thoughts and toward the present moment, we have the power to decrease its negative effect on our lives and to instead pave the way for a more content and fulfilled existence.

The art of mindfulness, which dates back to ancient Buddhist tradition, involves directing of one’s attention to the present moment. Being mindful can be equated to imagining one’s thoughts as objects on a conveyer belt, watching them go by without stopping the conveyer to examine them more closely. Mindful practice allows one to view one’s thoughts from a distance, to recognize how thought patterns influence emotion and behaviour and to let go of experiences which are not useful.

The following mindfulness-based activities can be incorporated into your daily life as a means of interrupting your ‘autopilot’ mode and focussing your attention on the present:

• Engage in an activity such as yoga or tai-chi which will help you to develop an awareness of your breathing
• Take a walk or hike – listen for the sounds that you may previously have overlooked, notice the various objects in the environment (e.g. stones, insects, leaves, footsteps, plants, etc), focus on the different smells that you encounter
• Sit in silence for a few moments and pay attention only to your breathing or only to the sounds in your environment
• Choose any of your daily activities (e.g. taking a shower, making coffee, driving to work, washing the dishes) and completely immerse yourself in the activity using all your senses as opposed to rushing through the activity
• Take up an activity such as gardening and allow yourself to focus only on the task at hand

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Mindfulness involves being aware of one’s stream of thoughts, emotions and bodily sensations whilst also making a repeated effort to bring one’s awareness back to the present moment. Yesterday is a memory, tomorrow is a fantasy…all we really have is the present. Immerse yourself in the Power of the Present and experience true living.